How to treat brain fog: symptoms and when to see a doctor

If you’ve ever caught yourself thinking, “I feel like my brain is not working properly,” you may have wondered how to treat brain fog. Brain fog refers to a set of cognitive symptoms that impact your ability to think and concentrate.

The symptoms of brain fog can manifest in ways you might not notice at first. Maybe you’re proofreading an email you’re about to send and keep finding mistakes, even after three edits. Or perhaps you’re embarrassed that your boss noticed you zoning out during an important meeting and had to call your name to get your attention. It may also seem impossible to focus on tasks, even ones you’re interested in and enjoy.

You could be burnt out, experiencing decision fatigue, or just having a bad day at work. But if you consistently feel like your brain health isn’t as good as usual, you may need to take action to find relief. The good news is that you can recover from cognitive brain fog by identifying its symptoms and knowing when to seek help.

What does brain fog feel like? 6 brain fog symptoms

Brain fog can show up in different ways, but it most often presents as a range of symptoms that cause cognitive impairment. It’s important to know the symptoms of brain fog, sometimes also called mental fog, so you can find a solution if something doesn’t feel right. 

Use the following list of brain fog symptoms to familiarize yourself with this health concern:

1. A clouding of consciousness: Clouding of consciousness most closely describes the element of “fog” in “brain fog.” Cloudiness and a foggy feeling can make you feel like you’re not as awake or aware as usual, and you might have difficulty concentrating. This symptom could cause you to make a spelling error you’d usually catch or forget your keys at home.
2. Fatigue: Fatigue is a state of sustained mental exhaustion. Unlike the drowsiness caused by one night’s lack of sleep or a short burst of insomnia, mental fatigue implies a general lack of physical and mental energy that doesn’t go away even after you go to bed early and sleep well. Finding enough energy to engage in everyday tasks might be challenging. You may also experience apathy or mild depression, becoming less concerned with the outcomes of tasks and conversations and more with just getting through the day. 
3. Confusion: Everyone loses their train of thought sometimes, but if you frequently drift off mid-sentence or forget what you’re doing, you might be experiencing confusion as a symptom of brain fog. You might slur your speech, get lost, or struggle with time management. Confusion can be a stressor when you experience brain fog under pressure, like forgetting your place in a presentation at work or grasping for a word during a job interview. 
4. Lack of focus: When you feel like you can’t focus on anything, it’s difficult to concentrate on the task at hand, even if you are interested in it. You might not be able to avoid distractions and have trouble completing your work. Over time, this brain fog symptom can negatively impact productivity due to poor concentration skills, causing you to fall behind on work or personal obligations. Even if you have the motivation to do something, your lack of focus could hold you back.
5. Forgetfulness: Short-term memory loss is a common symptom of brain fog. If you’re chronically unable to recall information you just heard, like a new colleague’s name or an important deadline, you may be experiencing brain fog.

While this list can help you identify symptoms of cognitive brain fog, you shouldn’t try to self-diagnose the issue. Remember that a licensed medical professional is the best source of advice for persistent symptoms. Since an underlying health condition sometimes causes brain fog, a healthcare professional is the most qualified person to help.

Brain fog causes

The term “brain fog” entered the news (and many people’s vocabulary) in the wake of the COVID-19 pandemic. That’s because medical professionals found a correlation between long COVID and suboptimal cognitive function, as shown by a 2023 report from the American Medical Association. 

Other underlying health conditions and/or lifestyle factors can also lead to a foggy brain. Some common causes of brain fog include the following:

• Chronic stress: Stress is your body’s response to negative internal and external pressures. If you’re on a deadline and feel overwhelmed, tired, or moody, you’re likely experiencing short-term stress. Chronic stress, however, can cause long-term effects on the body, including irritability, muscle tension, and gastrointestinal issues. Fatigue, lack of concentration, and memory loss also make the list, meaning that your brain fog might be due to long-term stress. 

• Lack of sleep: Not getting enough sleep can have long-term effects on your body and mind. According to the National Heart, Lung, and Blood Institute (NHLBI), sleep deprivation is linked to kidney disease, high blood pressure, and depression. The same report also says sleep deprivation leads to trouble focusing and sleepiness, which can cause brain fog.

• Hormonal changes: As Harvard Health points out, fluctuating estrogen levels during perimenopause may cause memory lapses and night sweats that contribute to sleep disturbances. Over time, these issues can lead to you feeling tired all the time. A 2022 study published in Endocrine Practice showed that patients being treated with thyroid hormone replacement therapy for hypothyroidism, or an underactive thyroid, exhibit persistent symptoms of brain fog, especially fatigue and forgetfulness. A review in Frontiers in Neuroscience indicates testosterone levels can impact brain function, including verbal and spatial memory.

• Diet: Eating healthy helps your body and mind function at their best. For example, a review published in the journal Nutrients argues that B vitamins, which are found in high amounts in meat, dairy, and eggs, help maintain brain health. Anti-inflammatory vitamins and minerals in other healthy foods, such as leafy greens, nuts, and tomatoes, are good foods for concentration and focus. Not getting enough of certain nutrients can cause mental cloudiness.

• Mental health conditions: Mental health conditions like anxiety, depression, and ADHD can also cause mental fog. When you feel anxious or have ADHD, you may have trouble concentrating or thinking clearly. Depression can also negatively affect brain function by impacting decision-making skills and interrupting sleep. 

• Medication: Harvard Health reports that some sleep aids and pain relievers can cause you to feel mentally groggy. According to the National Institutes of Health (NIH), side effects from medication might be more likely in older adults, appearing as memory loss and confusion. A class of drugs called anticholinergics can interfere with the neurochemical acetylcholine, which plays a role in many of the cognitive functions in the brain.

• Chemotherapy: Undergoing chemotherapy for cancer can also cause brain fog, which is often called “chemo brain.” As Stanford Medicine points out, chemo brain can occur because chemo can cause brain cells to malfunction, altering brain function.

• Dementia or Alzheimer’s disease: If you or an older adult in your life is experiencing brain fog, it could be related to dementia or Alzheimer’s disease. According to the World Health Organization, symptoms of these illnesses include many of those associated with brain fog, including forgetfulness, confusion, and challenges in making decisions.

• COVID-19: A 2022 study from JAMA Network Open found that patients reported brain fog after having long COVID, which is a chronic condition that can occur after acquiring a COVID-19 infection. NIH also published information showing a correlation between COVID-19 and the stimulation of a human immune cell that could cause the brain to struggle with regular functioning, negatively impacting learning and memory. 

• Underlying health conditions: There’s a long list of underlying health conditions and invisible illnesses that can cause brain fog, which is why it’s important to seek the advice of a medical professional if you’re struggling with symptoms. Your doctor can rule out potential causes and diagnose you correctly so you get proper treatment. A few medical conditions associated with brain fog include the following:

• • Concussion
  • Autoimmune diseases like multiple sclerosis, celiac disease, and lupus
  • Inflammatory bowel disease (IBS)
  • Chronic fatigue syndrome (CFS)
  • Postural tachycardia syndrome (POTS)
  • Fibromyalgia 
  • ADHD
  • Autism
  • Sleep apnea
  • Insomnia
  • Endometriosis

How to treat brain fog

Brain fog is not permanent, and there are many coping mechanisms that can help you move through it and regain access to your full cognitive abilities.

The first line of treatment is going for a check-up with a healthcare professional who can help you determine the root of the issue and get the necessary medical treatment. This is especially important if you have an underlying health condition like multiple sclerosis, chronic fatigue syndrome, lupus, or low thyroid. They can also help you identify if the issue could be caused by medication or inflammation. 

In addition to what your doctor advises, there are some general best practices you can apply in daily life to improve symptoms, stimulate brain health, and boost your body’s natural resilience. Here are a few to try: 

• Improve your sleep habits: Good sleep helps you feel refreshed and can improve your mood and health. Since a lack of sleep could cause brain fog, getting enough rest can help you reduce stress and recover from insomnia. You can encourage better sleep hygiene by establishing a nighttime routine that helps you wind down and go to bed. Avoid tasks that stimulate brain activity before bed, turn off the blue light of your phone and TV, and try journaling or stretching to improve your sleep. 

• Stay hydrated: Not getting enough water can affect your health in big ways. A study from the International Journal of Environmental Research and Public Health shows that dehydration affects short-term memory and attention span. If you’re experiencing temporary brain fog, a glass of water could help. 

• Eat well: Nutrition also plays a powerful role in brain function. According to Harvard Health, diets rich in refined sugars are harmful to brain cells. It also states that eating a healthy diet that contains beneficial bacteria has a big impact on serotonin, a happy hormone that helps regulate sleep and control mood fluctuations. You may also want to cut back on caffeine. Even though drinking coffee in the morning may help you wake up, too much caffeine can ultimately exacerbate chronic stress, affect sleep, and cause brain fog. 

• Implement relaxation techniques: Mindfulness and meditation can help you reduce stress that’s affecting your concentration. These daily routines look different for everyone but may include journaling or practicing mindful breathing. Any technique that brings you into the present moment, helps your body or mind relax, and increases your focus is an excellent choice. 

• Exercise: According to the Centers for Disease Control and Prevention (CDC), regular physical activity can boost brain health, improve memory, and decrease inflammation, all of which can combat brain fog symptoms. You don’t have to be a fitness expert to reap the benefits of exercise. Any amount of exercise can help improve your symptoms.

• Vitamins: A deficiency in certain vitamins can cause brain fog. For example, an article in the journal Antioxidants showed that vitamin C deficiency is associated with an increased risk of cognitive impairment in older patients. Additionally, the journal Alzheimer’s & Dementia reports that higher levels of vitamin D are linked with better cognitive function. For this reason, taking a multivitamin as a treatment for brain fog is smart. 

• Take breaks: Sometimes, simply overworking yourself can lead to brain fog. In this instance, taking regular breaks throughout the day when you’re having trouble focusing can help you avoid overworking your brain, leading to less mental fatigue.

When to see your doctor for brain fog

In some cases, brain fog will resolve itself. However, it’s important to remember that certain underlying health conditions can cause memory loss and other cognitive symptoms.

It’s always a good idea to check in with your doctor to rule out medical conditions such as anxiety, depression, chronic fatigue syndrome, or inflammatory issues. Other signs that a medical appointment may be a good idea to address your brain fog symptoms include the following:

• It’s interrupting your daily activities or ability to work.
• It has been going on for a while and isn’t getting better.
• It’s causing excess anxiety.
• You recently had COVID-19 and notice brain fog as a new symptom.
• You’re having trouble paying attention when people are talking to you.

Learn how to treat brain fog for better mental wellness

Understanding how to treat brain fog can help you overcome frustrating feelings that may keep you from doing sharp, focused work. It can help relieve anxiety and clear your mind to achieve mental clarity and improve performance.

If you’re looking to create healthier habits for improved mental well-being, consider enlisting the help of a coach. Coaches are trained to help you develop the mindset, skills, and routines you need to thrive in all areas of life.

Work with a BetterUp Coach to help move past short-term brain fog and reach peak mental and emotional wellness.